Workout of the Day Shoulder Press 3-3-3-3-3-3-3 Perform 10-9-8-7-6-5-4 reps (respectively) of Romanian Deadlift following each successful set of shoulder press using the same load.

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Workout of the Day 10 efforts, each for time of: Row 250 meters Rest as needed between efforts. To enter your results in SugarWOD, use the same email address used when setting up your CFWhiteboard account. This will be crucial…

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Workout of the Day 3 rounds for time of: Run 400 meters 21 pull-ups 225/150 lb. backsquat, 12 reps L4: As prescribed above L3: 185/125 L2: 135/85 L1: 95/65 Post your scores to the Whiteboard. **PLEASE NOTE: ProvFit and Non…

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Workout of the Day 3 rounds for time of: Row 1000 meters 25 GHD sit-ups 25 Weighted hip extensions, 15/10 lb. plate Post your results to the Whiteboard.

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Workout of the Day Hang (Squat) Snatch Find your 3 rep max. Use a 3-3-3-3-3-3-3 rep scheme Initiate the first rep from just above the knee, the second rep from the hip, and the third rep as desired for the…

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Workout of the Day 3 rounds for time of: Run 400 meters 21 pull-ups Deadlift, 12 reps L4: 285/185 L3: 225/145 L2: 185/125 L1: 135/95 Post your scores to the Whiteboard.

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Workout of the Day 5 rounds for max reps of: 1:30 Row (calories) 1:00 Overhead squat (85/55) 0:30 Push-up Rest exactly 15 seconds between movements Post your scores to the Whiteboard.

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Workout of the Day Complete any workout from Monday through Thursday not already completed and log your results to the day that workout was originally posted.

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Workout of the Day Row 5000 meters Compare to 180219 Post your scores to the Whiteboard.

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Workout of the Day Squat Clean 3-3-3-3-3-3-3 and Snatch Balance 2-2-2-2-2-2 Start the work sets with cleans; complete the sets of snatch balance between sets of cleans. Post your scores to the Whiteboard.

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